When you’re exercising you need to achieve at least one thing, consistency. Regular exercise is crucial in reaching your goal of losing 80 pounds. Not only that, you also need to keep exercising to keep your physical health intact. While 80 pounds may sound like something unattainable, the truth is that it comes down to your level of ambition, passion and following the recommendations of your doctor.
As you sit on an exercise bike you need to maintain your posture. If you can do that you’ll have a low-impact result on the parts of your body that otherwise would suffer heavy punishment from the consistent position that bicycling puts you in. You have your whole spine supported as you sit in the saddle and you don’t have to rely on your lower body parts to support your upper one.
When you use an exercise bike your feet are moving in a patterned motion and don’t impact the ground for every step that you take, making for a much smoother exercising scenario. It allows you to exercise more often and for longer durations of time.
Start off slow
Pedal at a low pace at low resistance. Starting off slow is a basic principle in exercising as it stretches your muscles and adjusts them to the workload they’re about to endure. Keep doing this for five minutes.
Slowly increase your pacing
After five minutes of exercising you need to increase your pace. Once you reach a level where you’re able to keep a conversation running but unable to extenuate your vocal chords any more than that you’ll want to pause. Take a moment to get a feel for it first, and if you can’t talk properly while exercising, lower the pace. You’ll want to aim for 10 mph.
Check your limits
If you weigh 180 pounds the previously mentioned 10mph is optimal to burn approximately 8.2 calories per minute. Keep the cycling session going for somewhere between 30 to 90 minutes. As your stamina improves you’ll be able to last longer and, successively, increase your workout time and pace. If you’re unable to complete 30 minutes straight to start with it’s a good idea to cycle for 10mph.
Aim for one pound a week
Cycling for 90 minutes at a steady 10mph will burn you 738 calories. If you’re aiming to lose one pound a week you’ll want to aim at burning 3500 calories over the course of all seven days, meaning you’ll end up with burning 500 calories a day.
At the end of each workout, slow down over the course of five minutes. If you wish, you can consider five minutes a standard for warming up and cooling down before and after a workout, it’s a great timeframe to slowly adjust your body’s pacing.
Exercising in intervals is key
Making use of intervals in your training is an integral part to improving your exercising habits and challenging your body. As you keep up the momentum these short intervals of conditioned and more intense moments will make sure you keep a check on for how long you can keep on going. Some exercise bikes allow for automated intervals so if you have that it’s a good idea to make use of it; it’s an easy thing to forget.
Make it a daily routine
To burn calories effectively, make sure you cycle every day. You can rest for only one day a week if you want to effectively keep burning those calories. This means you’ll burn 500 less calories per week however, landing you at 26,000 fewer calories burned in the year’s total of 52 weeks.
Change your eating habits
Of course, along with all of this it helps a lot to change your eating habits. Even if you don’t want to enter a certain kind of diet it’s worth keeping in mind what kind of food you digest, if you feel like you can live without some of your daily food routines then it’s worth trying.
Burning calories by exercising isn’t just about making sure you’re actively engaged in physical training. When you start exercising you’re making a choice in how you want to be, and what kind of result you’re after.
While it may sound unnecessary it’s often a great idea to consult a doctor before you start exercising to know what kind of schedule you should follow. A proper physician and health expert can figure out more about your body than you did throughout your entire life, make use of that expertise in your favor.
Finally, respect your own limitations. If a part of your body starts hurting it’s time to take it easy, you don’t want to push your body past its physical capabilities.